2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
:10-:30 handstand hold or 1-2 slow wall walk
10 alternating DB snatches
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, all loads moderate for the reps w/perfect clean mechanics
5-10 scap push-ups
+
Every :60 for 10:00 (10 sets):
7 wall balls
7 kettlebell swings
*intent is to get all work done in no more than :30
+
5:00-10:00 mobility work – coach-led
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